Michael Stewart 4x5:00/r row
5,190m
Meters
20:00.0
Time
1:55.6
Pace
358
Calories
168
Heart Rate
| Rest Distance | 20m |
|---|---|
| Rest Time | |
| Overall Distance | 5,210m |
| Overall Time | 20:00.0 |
| Average Watts | 227 |
|---|---|
| Calories Per Hour | 1079 |
| Stroke Rate | 21 |
| Stroke Count | 421 |
| Drag Factor | 132 |
December 11, 2022 17:29:00
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
ErgData iOS
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 20:00.0 | 5,190m | 1:55.6 | 227 | 1079 | 21 | 168 |
| 5:00.0 | 1,248m | 2:00.1 | 202 | 993 | 18 | 158 |
| 5:00.0 | 1,307m | 1:54.7 | 232 | 1096 | 20 | 168 |
| 5:00.0 | 1,304m | 1:55.0 | 230 | 1091 | 22 | 172 |
| 5:00.0 | 1,333m | 1:52.5 | 246 | 1145 | 24 | 177 |
| r20m |
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Workout Graph
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Video: “Follow Along with My 20 Minute HIIT Rowing Workout!’
youtu.be/dhWFaJvb5Po
Four intervals with no rest. Amping up each time.
Pattern: 2 min / 1min sprint / 2 mins
Never less than 75% effort
Stroke rates:
16-24-16
18-26-18
20-28-20
22-30-22
Nine days has passed since my last interval session. Don’t need to wait that long. 1 in 5 sessions can be high intensity interval training.
Felt fitter than before I switch to focus on aerobic fitness.
Erg at Esquimalt Rec isn’t great. Chain and seat bearings are crunchy. Not a smooth stroke sensation. This isn’t great for a good row.
I see I went faster in previous similar pieces (Dec 2nd), but difference is I didn’t kill myself this time to get there.
But heart rate was faster 2nd time. Medication may be a problem here. Max HR then was 183, and I felt like I was killing myself. Today it was 187, and I had energy to spare.